Soya Matar Pulao

  • 0
15 mins Cooking Time
4 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Meats & Fish
Nuts & Seeds
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 12%
Carbs 56%
Fats 32%
Lactose Free
Gluten Free
One Pot Recipe

A hearty portion of Soya Matar Pulao Recipe made from gluten free, lactose free, no dairy and zero trans fat ingredients is instantly satiating and energizing. Power up your dinner and lunch meals with this authentic Indian rice dish and boost your intake as well. Pamper a guest or yourself by serving a generous portion of this Easy Soya Chunks Pulao that is vegan with coriander chutney, boondi raita, carrot raita or mint coriander chutney.


  • 1/4 Cup Julienne Onion
  • 1/8 Cup Soya Chunks
  • 1/8 Cup Boiled Peas
  • 1/8 Cup Chopped Tomato
  • 3 Tbsp Rice
  • 1 No. Bay Leaf
  • 1 Tsp Ginger Garlic Paste
  • 1/2 Stick Cinnamon
  • 1/2 Tsp Coriander Seeds Powder
  • 1/2 Tsp Cumin Seeds (Jeera)
  • 1/4 Tsp Green Chilli Paste
  • 1/8 Tsp Turmeric Powder (Haldi)
  • 1/4 Tsp Salt
  • 2 Tsp Oil
  • As Required Water


Pre Preparation
  • Step 1

    Cook rice and soak soya chunks in water for 5 minutes

  • Step 1

    In a pan, heat oil, add jeera, cinnamon stick, bay leaf and julienne onion

  • Step 2

    Saute all ingredients well for few minutes

  • Step 3

    Add ginger garlic paste, green chilli paste, dhania powder, haldi and again saute it

  • Step 4

    Add chopped tomato, boiled peas, soya chunks and cook well

  • Step 5

    Now, add cooked rice and salt

  • Step 6

    Mix well and soya matar pulao is ready to serve hot

Healthy Twist

A Tsp of Methi Seeds aids in Digestion and Helps Regulate Blood Sugar Levels

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Food Additives
Approximate values
Serving Size Medium Bowl(113gm)
Amount Per ServingCalories


% Daily Value *
Total Carbohydrate 21gm 7.5%
Dietary Fiber 3gm 9.5%
Protein 5gm 9.9%
Total Fat 6gm 7.3%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)


How long would it take burn 156 kcals ?

  • Walking (3 mph ) 45 minutes
  • Running (6 mph ) 26 minutes
  • Bicycling 21 minutes

Values estimated based on person weighing 60 kgs.

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